BeWOW: Your New Favorite Outdoor Workout

Get outside! Take our latest workout of the week with you.

It’s hard to work out inside when it’s gorgeous outside. So here’s a great outdoor run/strength workout that will challenge your endurance, speed and strength. Find a track or running trail, or just stick to your neighborhood, and get ready to run!

Here’s what you’re going to do: Warm up with a jog for 10 minutes. Then, sprint as hard as you can for 30 seconds. Recover by jogging or walking (but make sure you keep moving) for one minute, and repeat four more times (so you’ll complete the patter five times in all). Next, find a space to do a strength circuit, where you’ll do 30-second rounds of eight different exercises. Then, it’s back to the top: Jog for five minutes, then do your five sprint/recovery rounds, repeat your strength circuit, and start again. Try to complete at least four rounds of the whole workout, top to bottom. Good luck!

BeWOW: Your New Favorite Outdoor Workout

Warm up: easy 10-minute jog

Sprints: 30-second sprint and 1 minute recovery; repeat five times

Strength: Perform each of the following exercises for 30 seconds, completing as many reps as you can

Squat hold
Plank hold
Lunge jumps
Side plank hold one side
Side plank hold other side

Jog: five minutes

Repeat the sprint/strength/jog circuit four times total

Explanation of exercises
*Click the links below for how-to demo videos.

Squat hold: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. Hold that position for the duration of the exercise.

Plank hold: Hold a plank position either on your elbows or hands. Make sure your shoulders stay in line with your elbows or wrists.

Lunge jumps: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Jump as you stand back up and switch legs before you land, so your right leg is forward. Lunge again, then jump, putting your left leg forward, and so forth. Left and right counts as one.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.

Side plank hold: Lay on your side and prop up your upper body on your forearm, keeping your elbow in line with your shoulder. Both feet should be on the floor, with your top foot just in front of your back foot for stability. Lift your hips off the floor so your body is in a straight line. Hold.

Skiers: Start standing with feet together. Jump to the right, land on right foot, left foot goes behind you. Push off your right foot to jump left and land on left foot, right foot goes behind you.

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

Photo: Shutterstock